Same-Side Arm and Leg Reach

Get ready

1. Skip this action if you cannot get down to and up from the floor comfortably on your own.
2. Hold a stable chair with both hands. Step one foot back and lower that knee gently, then bring the other foot back onto both knees. Lower your hips to one side into sitting and use your forearm to lower onto your side. Roll gently onto your back.
3. Lie on your back on a comfortable floor with your knees bent, feet planted, and arms by your sides.

How to do it

1. Inhale or breathe naturally as one heel slides away along the floor and the arm on the same side reaches overhead.
2. Stay within a comfortable range for your shoulder, hip and back, without arching your lower back or lifting your chest to reach farther.
3. Exhale as the heel slides back and the arm returns beside your body to complete one repetition.

Finish the movement

1. After completing one side, return to a steady position on your back with knees bent, then switch sides.
2. Finish by rolling onto your side. Push through your forearm and other hand into side sitting, then hold the stable chair with both hands. Move through both knees and one-knee kneeling and press through the front foot to stand.

Make it easier

• Move only the arm or only the leg; reduce the range of either limb; keep the heel lightly in contact with the floor throughout.

Make it harder

• Optional: Take about 3 seconds to lengthen and 3 seconds to return.
• Optional: Pause for 1–2 seconds at the farthest comfortable position while continuing to breathe.

Common mistakes

• Arching the lower back or lifting the ribs markedly to reach farther; lifting the heel; moving both sides together; snapping back to the start.

When to stop or adjust

• Sharp or worsening pain in the shoulder, hip, or lower back; skin discomfort from heel friction; inability to return the arm and leg with control.

Explore next

• Seated Head Turns
• Side-Lying Arm Sweep
• Seated Knee Turns
• Half-Kneeling Ankle Rock